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In Celebration of Alan’s Birthday on June 23rd we have announced a 4 Park Pin Challenge for Walt Disney World. For $15 we are offering you a pin, acrylic case, a postcard with the challenges that you will need to complete. The price with shipping will be $15. Proceeds will go to Give Kids the World in Alan’s name.

We hope to make this a yearly tradition to help keep Alan’s love for Walt Disney World alive in all of us.

After about a month of being on this journey. I was rewarded with a big success in weight loss. I had lost 18 pounds and I was feeling great. Nothing was going to derail this train…..Nothing!

However, after that initial success the weight loss clock came to a screeching halt. I couldn’t figure out why this was happening. I hadn’t changed my diet at all, I was working out at the gym, doing everything I could to keep the weight off.

I started trying to lower my calorie intake to help make the pounds drop off. I would skip a meal because I was always trained the less you eat the more you’ll lose. I quickly found out that this wasn’t only wrong but harmful. A couple of days I would feel light headed by dinner, and just wasn’t my old new self.

What I found out was just the opposite. Your body will go into starvation mode when it doesn’t get enough nutrients during the day. When you eat less or skip meals the body thinks it is starving. So what it does to combat that is hold onto the fat as a self defense mechanism.

So what I started doing was eating more vegetables with meals. I always make twice as many vegetables as protein and starch. Make sure to leave the table full….just full of the right things. I now always leave time in the morning for breakfast. Even if it is a yogurt it is something to start the day off right.

Since starting this second phase of the journey I have lost another seven pounds. The weight will drop off you just have to stick with it. Don’t get frustrated if the scale stalls for a couple weeks.

I have now lost a total of 25 pounds in a little under two months. I have a little over a month to go before our trip to Walt Disney World. So I hope the clock doesn’t stop too many more times.

This week’s recipe is one of my favorites. Seared pork tenderloin with pesto potato hash and pan gravy. I know it sounds complicated but it’s really not. I like to make fresh pesto especially in the summertime when I grow my own basil. It is so much cheaper than buying the fresh at the store. If you have bunch of herbs leftover at the end of the season just dry them and grind them into your own herb blends. So I will start with the pesto recipe first and go from there.

What you’ll need:

Fresh basil with most of the stems removed

fresh garlic cloves

pinenuts

grated Parmesan cheese

olive oil

salt and pepper to taste

Here we go!

In a food processor (I used a nutribullet but it will take a bit more work) combine basil, garlic, and pinenuts and pulse until fine.

Add Parmesan cheese and slowly add olive oil until it forms a paste

taste before you add the salt and pepper because the cheese can tend to be salty

Chef’s note: you can use other types of nuts as well. Pinenuts are traditional but can also be costly. I have used cashews and peanuts before just make sure they are raw (not roasted or salted)

The potato hash is very simple yet delicious because of the time you took to make the pesto.

What you’ll need:

2 red potatoes diced small

2 carrots small diced (I used baby carrots and sliced them, use what you have on hand)

1/4 onion small diced

2 Tbsp of the pesto

Here we go!

Combine all the vegetables in a oven safe dish

Stir in pesto

Bake at 350 for 45 min to an hour

Whew! now that the hard part is over lets move on to the pork

For the pork tenderloin I do a cross between braising and pan frying.

What you’ll need:

1 pork tenderloin

1/2 rough chopped onion

1 cup rough diced celery (use the leaves as well for great flavor)

1/2 cup rough chopped carrots (you can leave the peel on you are straining them out later)

2 Tbsp tomato paste

1 Tbsp Italian seasoning

1 cup of chicken broth

Here we go!

In a non coated skillet heat 3 Tbsp of oil over medium heat.

When the oil is hot sear the pork tenderloin on all sided until you get a nice color on all sides.

Take the pork out of the skillet

Add vegetables and tomato paste to the skillet

When the vegetables are soft add your broth.

Scrape the charred bits off of the pan with a spoon.

Add tenderloin back to the pan on top of the vegetables

Cover the skillet and bake in a 350 degree oven until the pork reaches an internal temperature of 145.

Remove from skillet and let rest for 5-8 minutes

Strain the vegetables out of the skillet and reserve the liquid for over the pork

Slice and serve.

I really hope you enjoy this and let me know how you liked it. Even better let me know how you alter it to your own tastes.

Since the Super Bowl is coming up this weekend. I wanted to deviate a little from the totally healthy and give you something that is lighter than its original. This is my four cheese mac & cheese topped with pulled pork and onion crumble. If you follow me on twitter @dolewhipdaily, you might have seen the picture above on ABC’s show The Chew. I smoke my own pork, but you can easily buy the pre pulled pork (just don’t get the one that is sauced). Another more time consuming method would be to get a pork butt (or shoulder) and put it in the crock pot. Cook it overnight with a little vinegar based bbq sauce. Then pull it apart.

In a large pot cook the pasta half as long as the box says, drain, and cool.

In the same pan (once you drain the pasta *less dishes) put a tablespoon of vegetable oil. add onions and garlic, sautee untl soft.

Add chicken stock and bring to simmer.

Pour in the milk and bring to a slow boil.

In a small bowl mix flour and vegetable oil to make a roux (paste)

Add roux to stock mixture and whisk until it thickens slightly.

Turn burner to low and slowly add in the grated cheeses whisking to blend into mixture.

Stir until all of the cheese is melted and the sauce has formed. Turn off heat

Preheat your oven to 350 F

In a zip top bag add panko bread crumbs and fried onions. Use a rolling pin or can to crush them together.

Add pasta to the sauce. You want enough sauce so it looks a little runny. The pasta will absorb some of the sauce as it bakes.

Pour into a greased cast iron skillet (or any baking dish will do)

Top with the pulled pork and sprinkle bread crumb mixture on top. Don’t make it like a crust just sprinkle.

Bake in the oven for 30 minutes.

Serve with a drizzle of your favorite bbq sauce. I like the vinegar based sauces that aren’t overly sweet, but it’s your choice. Don’t forget to enjoy with Cheerwine!

This dish is healthier than regular mac & cheese because it uses mostly broth instead of all milk or cream. For a two cup serving is 845 calories. So still within the diet range but certainly doesn’t feel like “diet” food.

The dish made it on the show. It’s the top right corner of the screen!

Send me pictures of your version I’d love to see them. Use #RecipeFriday

During the cold Ohio winters I love making soups and stews. I also like to take my favorite summer foods and make them into soups. This time I took an Italian sausage and pepper sandwich and turned it into a soup. There are a few things I love about soups. They are filling, hearty, and it’s a great way to get your vegetables in without weighing you down.

What you’ll need:

Three turkey Italian sausage links casing removed

1 cup diced carrots

2 green peppers diced

1 red pepper diced

1 sweet onion diced

3 Tbsp tomato paste

4 cups chicken broth

1 Tbsp celery seed

2 Tbsp Italian seasoning

1 tsp red pepper flakes

2 cups dry bow tie pasta (or your favorite kind of pasta)

1 Tbsp of French’s fried onions for garnish

Combine sausage, vegetables, and 1 Tbsp of olive oil in a pot

Cook the mixture until the vegetables are soft and the sausage is cooked

Add tomato paste and incorporate into mixture

Add seasonings and broth.

Cook at a simmer for 20 minutes

Cook pasta according to the instructions on the box

Put some of the cooked pasta in the bowl and add soup over top

garnish with fried onions and ENJOY!

I like to use other things besides crackers in my soups. It also will cut down on the calories and carbs. I use fried onions, baked tortillas, sesame sticks, etc

Every journey will have its uphill battles and downhill cruises. We all will have those moments where our willpower won’t win and we will fall off the wagon. Since beginning I have learned several things not only about myself mentally but physically as well.

We all need a “cheat day” to reward ourselves for the hard work and sacrifices we have made. I have been planning one a week usually on the weekends so I have something to look forward to. My first cheat day didn’t go so well. Coordinating my cheat day with The Ohio State University’s Fiesta Bowl game. I bought my favorite chicken wings, pizza, and beer to celebrate a certain victory for the buckeyes.

I have to admit the first bite of pizza was amazing and the wings were divine. I had three large pieces of pizza and around 20 wings (I lost count after a while). I was on cloud nine for most of the day. The buckeyes won the game, I was eating my favorite foods, and life was good.

Later that night my stomach started its assault on the rest of me. I got very sick and felt awful. I quickly learned that my body was rejecting all of the grease and fat I had shoved in it all day. As my body has adjusted to the nutritious foods over the few weeks since starting, I learned that you don’t need to go crazy on cheat day. Cheat day isn’t about the amount of food you eat, but what it is. Also, your stomach is muscle. It will shrink and expand accordingly. However, if you spend all week shrinking it. It won’t expand with one meal and you will get sick.

Here are some of my cheat day tips:

Plan Ahead- the day before and after plan on having salads, soups, and simple vegetable filled meals.

Flush Your Body- eating foods high in sodium will make you retain water and weight. Make sure you are drinking plenty of water to flush the sodium out

Quality Over Quantity- eat the foods you crave, but eat small to average potions. Don’t go crazy

Remember Your Stomach- the day after your cheat day your stomach will be craving more food than normal. Keep healthy snacks on hand so you don’t feel starving.

So remember cheating is fine as long as you have a plan to get back on the wagon and keep driving!

There is nothing I like more than a big juicy burger. However, those can be filled with fat and calories. I am not saying never have a burger again, but it’s good once in a while to go meatless for dinner. This recipe would be perfect for a weeknight dinner because it is relatively quick to prepare. I could have used a scratch made black bean burger recipe, but like I said I wanted quick and easy. So the store bought patties were perfect. Here we go!

What you’ll need:

One Morningstar (or another brand) spicy black bean burger patty

1/2 thinly sliced sweet onion

One slice of swiss cheese ( I used and ultra thin 40 calorie brand)

2 slices of marble rye (or any type of bread)

1 Tbsp of mayonnaise ( I use Dukes because it’s my favorite)

One large red potato cut in wedges

2 Tbsp margarine (one for the onions and one for the potatoes)

2 Tbsp cornmeal

Salt and Pepper

Preheat your oven to 350 degrees

Melt 1 Tbsp of the margarine and pour over the potato wedges in a bowl

Sprinkle salt and pepper and cornmeal on the potatoes while tossing

Lay the potatoes flat on a foil lined sheet pan

Bake for 45 minutes turning once half way through

Melt 1 Tbsp of margarine in a small skillet and add onions turn on medium low heat

sprinkle a little salt over the onions to help them soften. Cook until they are soft and take off heat

Thaw the burger patty in the microwave for one minute and then transfer to another skillet on medium heat.

Cook the patty until it is hot throughout

Top with the onions and swiss and let the cheese melt

Put the patty between the marble rye and spread a thin layer of the mayo on the outside of the sandwich.

Put back into the skillet to brown the bread like a grilled cheese

Slice patty melt in half and enjoy

I use mayo on my grilled cheese sandwiches (and these) because I like how it browns and tastes. You can easily use more margarine if you choose.

I also always have a tossed salad with my meal (not pictured but added into the calorie count for the meal). You always need your vegetables! With the tossed salad this meal adds up to 646 calories.

If you have a recipe for a from scratch veggie burgers send them along to keith@enchantedtikitalk.com and I will pass them along to the other readers.

The word “gym” can be intimidating for many people. I played football in high school so I have been well versed in the gym culture. I actually enjoyed it then and have always enjoyed the feeling I get afterwards. There is a certain “high” from a good workout.

I have been in and out of a gym ever since (mostly out). However, the thought of going back into the gym has always held mixed emotions for me. I know I can’t lift or do as much as I used to be able to. There is always the competitive side of me who wants to go meatballs to the wall and hit it like the old days.

I got a membership to my local Planet Fitness. It was relatively inexpensive and I liked the fact they have a lot of machines. Everything from treadmills, bikes, etc. They also have a nice selection of weight machines, free weights and helpful staff. I am not being paid for that endorsement, however any gym will do. Don’t feel self conscious. There will always be people who are more and less fit than you. Just focus on your own journey.

If you begin now please be aware that the gym will be busy. A lot of resolutions being fulfilled will draw a crowd. However, don’t fret any activity is better than no activity. When dealing with the weights, more reps and low weight is always the best policy. If you go too big too fast you will be very sore. It will take a few days for you to feel like working out again and throw you off your schedule. So go slow for the first few times until you see how your body responds.

Doing cardio will certainly burn the calories and help you lose weight. If your knees are an issue try the bike. It will relieve the pressure and constant pounding on your knees. If you are fine with the treadmill try a slight incline while you walk. it will burn more calories that walking on a flat plane. Please remember that muscle weighs more than fat. So while you are building muscle the scale might not reflect your hard work, but the mirror will.

You don’t have to have a gym membership to be active. Walking around the block, buying some resistance bands, anything will do. Just start moving